Yoga for Sleep: The Best Evening Poses for Deep Rest

If you’ve ever found yourself tossing and turning at night, staring at the ceiling, or waking up feeling like you barely slept, you’re not alone. In our always-on world, getting quality rest can be a real challenge.

But here’s some good news: a simple, calming yoga practice before bed can help quiet your mind, relax your body, and prepare you for truly restorative sleep.

Whether you’re dealing with occasional insomnia or just want to create a more mindful bedtime routine, evening yoga for better sleep might be the missing piece in your wellness puzzle.

Yoga isn’t just about stretching—it’s a practice that calms the nervous system, balances the breath, and eases physical tension. When you focus on gentle, relaxing yoga poses before bed, your body moves from the stress-heavy fight-or-flight mode into the rest-and-digest state, setting the stage for deep sleep.

A study published by Harvard Medical School found that regular yoga practice can significantly improve sleep quality and reduce symptoms of stress and anxiety.

Here’s a short and sweet bedtime yoga routine you can do in just 10–15 minutes. No fancy props required—just a quiet space, a mat, and maybe a cozy blanket (oh, an a lot of zzzzz's):

1. Seated Forward Fold (Paschimottanasana)
   A gentle way to stretch the spine and calm your mind.
   Sit with legs extended. Inhale, lengthen your spine; exhale, hinge at the hips and fold forward.
   Hold for 1–2 minutes while breathing slowly.
2. Legs Up the Wall (Viparita Karani)
   A favorite for reducing stress and boosting circulation.
   Lie on your back with your legs resting up a wall.
   Close your eyes, place your hands on your belly or heart, and breathe deeply for 5 minutes.
3. Reclining Butterfly Pose (Supta Baddha Konasana)
   Opens the hips and invites relaxation.
   Lie back, bring the soles of your feet together, and let your knees fall apart.
   Place pillows under your knees if needed. Stay for 2–3 minutes.
4. Supine Twist (Supta Matsyendrasana)
   Gently releases the spine and aids digestion.
   Lying on your back, hug one knee in and guide it across your body into a twist.
   Hold each side for 1–2 minutes.
5. Corpse Pose (Savasana)
   The ultimate pose of rest.
   Lie flat on your back with arms relaxed at your sides.
   Focus on your breath or try a guided body scan meditation from UCLA’s Mindful Awareness Research Center.

Pair your yoga with these sleep-friendly habits to maximize the benefits:

• Dim the lights and power down screens at least 30 minutes before bed.

• Diffuse essential oils like lavender or chamomile.

• Play soft music or nature sounds to create a peaceful atmosphere.

• Try a cup of caffeine-free herbal tea, such as valerian root or lemon balm.

For more sleep hygiene tips, check out this resource from the Sleep Foundation.

Creating a consistent nighttime yoga routine doesn’t have to be complicated. Even a few minutes of gentle movement and mindful breathing can shift your energy, calm your mind, and invite the kind of deep rest your body craves.

Looking for a guided yoga for sleep video class or personalized bedtime routine? Contact me  or check out my latest online classes designed specifically for evening relaxation.

Sweet dreams and soft landings.

- Dasa Das